Double scap wing in exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Double scap wing in )

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Name of exercise  AROM shld retract bil stand arms at side
Other names of exercise Double scap wing in
Description of exercise Double scap wing is a strengthening exercise that targets the muscles in the upper back, specifically the scapular retractors. It involves performing a pulling motion with both arms simultaneously, mimicking the movement of a bird flapping its wings. This exercise can be done in two variations: standing or lying down. In the standing variation, one stands with their arms by their sides and elbows bent at 90 degrees. From this position, the individual pulls their elbows back and squeezes their shoulder blades together, then slowly returns to the starting position. This movement engages the muscles in the upper back, promoting better posture and shoulder stability.In the lying down variation, one lies face down on a mat with their arms extended overhead. From this position, the individual lifts their arms off the ground while squeezing their shoulder blades together, then slowly lowers them back down. This exercise targets the same muscles as the standing variation but also engages the core for added stability. Both variations of the double scap wing exercise are effective for strengthening the upper back muscles, improving posture, and preventing shoulder injuries. It is important to maintain proper form and control throughout the movement to maximize its benefits.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Stand with arms at sides.
  • Squeeze both shoulder blades together.
  • Relax and repeat.

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    Video Tutorial

     

    Body Part Chest, Shoulder
    Type of Muscles Rhomboid or Trapezius
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Adduction
    Type of Action Retraction, Depression, Elevation

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved shoulder mobility
  • Increased upper back strength
  • Enhanced posture
  • Reduced risk of shoulder injuries
  • Improved scapular stability
  • Better shoulder blade control
  • Increased range of motion
  • Improved shoulder blade coordination
  • Strengthened rotator cuff muscles
  • Improved overall shoulder function

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Double scap wing is a common exercise used to strengthen the muscles in the upper back and shoulders. It involves retracting and depressing the shoulder blades, often with the arms in a bent position. While this exercise can be beneficial for many individuals, there are certain situations where it should be avoided.Shoulder injuries: If you have a current or previous shoulder injury, it is best to avoid double scap wing as it can put strain on the injured area and potentially worsen the injury.
  • Limited range of motion: If you have limited range of motion in your shoulders, this exercise may be difficult to perform correctly and could cause discomfort or injury.
  • Neck pain: Double scap wing requires you to hold your head in a neutral position, which can be uncomfortable for those with neck pain or stiffness.
  • Recent surgery: If you have recently had surgery on your shoulders or upper back, it is best to avoid this exercise until you have fully recovered and have been cleared by your doctor.
  • Lack of proper form: Double scap wing requires proper form to be effective and safe. If you are unsure of how to perform the exercise correctly, it is best to avoid it or seek guidance from a professional.In summary, while double scap wing can be a beneficial exercise for many, it should be avoided if you have a shoulder injury, limited range of motion, neck pain, recent surgery, or lack of proper form. It is always important to listen to your body and avoid any exercises that cause discomfort or pain.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before attempting the exercise
  • Use proper form and technique
  • Start with lighter weights and gradually increase
  • Keep your shoulders relaxed throughout the movement
  • Engage your core muscles for stability
  • Avoid arching your back
  • Do not rush the movement, focus on controlled and slow movements
  • Keep your elbows close to your sides
  • Do not lift your shoulders up towards your ears
  • Listen to your body and stop if you experience any pain or discomfort

    • Helpful in Diseases

  • Scoliosis
  • Rotator cuff injuries
  • Shoulder impingement
  • Frozen shoulder
  • Thoracic outlet syndrome
  • Shoulder instability
  • Winged scapula
  • Thoracic kyphosis
  • Cervical radiculopathy
  • Cervical disc herniation

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    Frequently asked questions

     

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